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Summer Spin #5
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Spin #27
Our last winter Spin
| What | spin session |
|---|---|
| When |
2014-09-30 18:30
2014-09-30 20:30
2014-09-30 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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"Bonus!" 27 Spin sessions for 2014!
Enduro riders get a set of relentless rampups, and an appropriate blend of high intensity per grade. The sprinters get capacity work as they gear up for SSS round 1
This session is only $5 and has a BYO BBQ dinner afterwards. We will provide snaggers and bread, if you want anything fancy, BYO!
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
| A | B | C | Start time |
|---|---|---|---|
| reaction sprints | reaction sprints | reaction sprints (every 2nd one) | 7:40 |
| E1 | E1 | E1 | 7:45 |
| tomabata | tabata | E3 | 7:50 |
| E1 | E1 | E1 | 7:55 |
| ladder sprint | ladder sprint | E3 | 8:00 |
| 15s A&S E3 | E1 | E1 | 8:05 |
| 15s A&S E3 1m r/up | E3 | E2 | 8:10 |
| E3 r/up | E3 r/up | E3 r/up | 8:15 |
| E1 | E1 | E1 | 8:20 |
| E1 | E1 | E1 | 8:25 |
Sprint Stream
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 2 x 7s BGSS (R,L):4 | 7:10 |
| 16s PG+8 RS80 BFW seated | 7:18 |
| 21s PG+4 RS r/up 7:80, 7:110, 7:max BFW | 7:26 |
| 26s PG+4 RS r/up 6:90, 6:115, 14:max BFW | 7:34 |
| 30s PG RS r/up 6:80, 6:100, 18:max BFW | 7:42 |
| 3 x 10:10 LR+5 BFW | 7:52 |
Cam Woolcock Vic masters crit champion